Sleep & Rest
Sleep & Rest
Ayurveda-the traditional Indian system for holistic health-offers a number of natural methods to improve the quality of sleep and ensure deep rest. It views sleep as one of three main pillars of good health, which also includes diet and maintaining a balanced lifestyle; good sleep, or Nidra in Sanskrit, is important in keeping the physical, mental, and emotional faculties in balance. The inclusion of some Ayurvedic sleep tips will help in improving sleep patterns by maintaining a balance between the doshas of the body: Vata, Pitta, and Kapha.
Here's how to use Ayurveda to promote better sleep and rest:
Understand Your Dosha and Restore Balance
According to Ayurveda, three doshas are responsible for the harmony of your body:
Vata – space and air: Vata imbalance is responsible for anxiety, unrest, and sleep disorder.
Pitta – fire and water: An imbalance of pitta causes disturbed sleep, overheating, or waking between 2 a.m. and 4 a.m.
Kapha – earth and water: Kapha imbalance may lead to sleeping too much or feeling groggy after waking.
To tailor sleep remedies to an individual’s needs, it’s necessary to determine which of the doshas may be imbalanced and nurture it through lifestyle adjustments.
Apply a Vata-Pacifying Regimen
Vata dosha is commonly at the root of sleep disturbances that result from insomnia. To pacify Vata:
Establish a routine for sleep times: Go to bed by 10 p.m. and rise well before the sun does to have a taming effect on Vata.
Design a relaxing pre-sleep routine: Engage in meditation, light yoga, or soak in a warm bath to which lavender or sandalwood essential oil has been added.
Massage with hot oil: Abhyanga, or self-massage, with hot sesame oil before bed grounds the nervous system.
Light, warm dinner: The arrival of evening means Vata is asking for warm, light, and easyto-digest foods like soups and stews.
Herbal and Other Natural Sleep Remedies
Ayurveda focuses on using particular herbs for sleep that include:
Ashwagandha: This renowned adaptogenic herb reduces irritability of the mind, removes stress, and helps fight insomnia.
Brahmi: It is an herb that enhances cognitive function, reduces anxiety, and promotes good sleep that is deep.
Shankhapushpi: This is the herb utilized in the treatment of anxiety and mental restlessness that promotes sleep by soothing the mind and body.
Jatamansi or Spikenard: It is one of the cooling herbs which are known for its sedative action. Hence, it decreases stress levels and promotes proper sleep.
Licorice Root: It balances Vata and Pitta; licorice root can be taken as a tea to induce somnolence.
Practice Dinacharya (Daily Routine)
Emphasizing daily routines, or Dinacharya, the modes through which Ayurveda works toward balance include the following:
Get up early: before sunrise. This can align your body with natural circadian rhythms and help with sleeping better the next night.
Eat at regular times: Do not have too heavy meals right before bed. Eat an early and light dinner for healthy digestion and good sleep.
Unwind at night: Avoid screens and overstimulation at night. Do some relaxing activities like journaling or reading.
Herbal Teas and Milk
Golden milk: Turmeric milk, warm, with a pinch of cinnamon and honey, if desired, helps one relax before retiring. It normalizes Vata and calms down the nervous system.
Herbal teas: Teas of Ayurvedic herbs such as chamomile, cardamom, or fennel are of great help. These are sedative and hence help in digestion and sleeping well.
Smell Aromatherapy
In Ayurveda, some essential oils have been especially utilized to pacify the mind and regulate sleep:
Lavender oil: It is calming in nature and, therefore can be used in a diffuser or may be applied to your pillow.
Sandalwood and Vetiver oil: These scents are said to be grounding, which reduces stress, hence promoting calmness, especially for Vata imbalance
Practice Evening Yoga and Meditation
Yoga Nidra: A guided deep relaxation that will bring the body into a very deep rest while still remaining conscious. It’s great to quieten the mind and also to help with falling asleep.
Passive stretches: Most of the night poses, Viparita Karani (Legs-up-the-wall) or Supta Baddha Konasana (Reclining Bound Angle) relaxes the effect of tension in the body before sleep.
Pranayama: Techniques like Nadi Shodhana balance the mind and reduce anxiety and restlessness before going to sleep.
Align Sleep with Ayurvedic Clock
According to Ayurveda, sleeping during Kapha time (6 p.m. to 10 p.m.) will be ideal rest. Sleeping before 10 p.m. can save you from the active Pitta time (10 p.m. to 2 a.m.), which will just keep you awake and alert.
Follow a Satvic/Pure Diet
A Satvic diet consists of light, pure, and easily digestible food. This helps in keeping the mind clear and sleep proper. Include whole grains, fresh vegetables, and seasonal fruits in your diet.
However, avoid processed or piquant food, especially in the evening because they disturb the digestion process and may affect the quality of sleep.
Avoid Stimulating Activities Before Bed
Try not to do stimulating activities or strain yourself in the evening, for instance, by watching exciting programs on television or working late into the night. Instead, spend your evening relaxing and doing quiet activities, such as reading or soft music.
